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Amazing Grains: Healthy Family Dinners

Whole grains offer the complete package. They're easy to prepare, delicious, and nutritious. Try a homemade version of pork fried rice or a new twist on chicken salad. Your family will never guess it's good for them.

Polenta with Cauliflower

Cooking Grains

Use these guidelines to prepare grain varieties for a simple side dish or in place of pasta or white rice in your favorite recipes.

Quinoa* Has more protein per serving than any other grain* Is considered "complete" because it contains all eight essential amino acids* Can be easily added to soups, salads, and baked goods* To cook: Rinse in cold water before cooking. Bring 1 cup quinoa and 2 cups broth or water to a boil. Reduce heat and simmer 15-20 minutes or until liquid has been absorbed. Yields 3 cups.

Barley* Has a chewy, mild taste

* Is protein-rich and contains a type of fiber called beta-glucan, which helps lower cholesterol* To cook: Bring 1 3/4 cups broth or water to a boil. Add 1 cup barley; reduce heat to low. Simmer, covered, for 10-12 minutes. Yields 2 cups.

Polenta* Is made from ground yellow or white cornmeal and is traditionally a slow-cooked grain* Its high starch content makes it smooth and creamy when cooked* To cook: Bring 4 cups water to a boil. Stir while adding 1 1/3 cups instant polenta in a steady stream, continuing to stir to prevent lumps. Add water as needed. Cook for 5 minutes or more. Yields 4 cups.

Brown Rice* Rice that is stripped of its inedible outer husk but retains its vitamin-rich bran layer* Has a nutty flavor and a chewy texture

* Takes longer to cook than white rice but is available parboiled or precooked

* To cook: Bring 2 cups water or broth to a boil and add 1 cup of rice. Reduce heat and cover. Cook for 40 to 50 minutes. Let stand 5 minutes; fluff with a fork. Yields 3 cups.

Bulgur

* Is made from wheat kernels that have been steamed, dried, and crushed